Here’s an update on my training. As you may know, I’ve been a proponent of low-volume, low-frequency split training. It is simply the best muscle-building system I have come across. Typically, I split my body into two parts, and train each half every other day (Monday-Wednesday-Friday, for example).

However, I am experimenting with a new split – a 3 way split where I train my Legs, Torso, and Arms and Shoulders on alternative days.

Here are the benefits to such training:

First, I get a whole week to recover from a workout. This is working great for my recovery. The other cool thing is, since I’m training harder, with more volume and weight, little injuries crop up and I can structure my workouts such that I can get nearly 2 weeks between workouts for an injured bodypart.

(Right now, I am dealing with a knee injury. It’s NOT from my weight training. Rather, it’s the unfortunate outcome of three knee surgeries after being hit by a car when I was a teenager. In fact, the heavy training has made my knee feel better than ever.)

As I alluded to earlier, some other benefits of this schedule is that I can work with heavier weights, higher sets, and more variety between reps, weights, and exercises.

The drawbacks to this split are:

I’m not sure I’m getting enough stimulation. I mean, the higher intensity and volumes work wonders. But I feel like there’s too much time between workouts.

One of the things I can do to deal with this is to focus on a specific bodypart that I want to improve. For example, if I feel like my biceps are not getting enough frequency, I can split them out and train them separately from the rest of my bodyparts on a Tuesday, Thursday, or Saturday.

This is an option I haven’t tried yet, but it is certainly feasible. I also am not doing much in the way of supplementation, either. Currently, I’m taking a multi-vitamin, calcium, and a glucosamine/condroitin mix (to help repair the knee).

When I really get back into my weight training again, I’ll begin taking a weight gain powder, creatine, and some BCAAs. I’d like to gain about 20 pounds of muscle.

What do you think about this new split? Have you tried something like it? Any pointers?

• Get Metabolic Surge by Nick Nilsson... UPDATE: The program has been massively updated and is no longer for sale at the prices listed below. But the upgraded information is so good that you don't want to miss it. but only if you want to burn body fat and build muscle, all at the same time! Here's......
• Triple Threat Muscle? Here's an interview with Jason Ferruggia, creator of the famous Muscle Gaining Secrets muscle-building course. He has a new course out called Triple Threat Muscle that is on sale now for $47 through Thursday. Friday, the price goes up to $77. At either price, it's a fantastic bargain. Jason provides......
• Cycling One of the most often overlooked training principles is that of cycling. Also known as Periodization, cycling is perhaps your greatest tool to continued gains in the gym. It also works great on the diet, whether you're trying to gain mass or lose body fat. Either way, changing things up,......
• Abdominal Training Secrets -- The Interview The Abdominal Training Secrets Interview With Tom Venuto, NSCA-CPT, CSCS Burn the Fat And David Grisaffi, CHEK, CFT, PN Abdominal Training Secrets Tom Venuto: Hi David, thanks for taking the time for this interview because I know how busy you are and that, among other projects, you run a training......
• Weird Fitness Contest Results Almost everyone knows about the Biggest Loser - that reality show / weight loss contest on TV where overweight people drop ridiculous amounts of weight - like 15 or 20 lbs in a week, and 150 or 200 lbs by the time the show is over. This past January the......

• How to Start a Walking Fitness Plan There is no better time than right now to begin your own outdoor fitness walking program. Keep in mind that walking outdoors is going to offer you more benefits than simply getting outside of the house occasionally. When you go on regular walks, you are going to strengthen your muscles,......
• 10 Essential Elements of Weight Loss Success pt 1 1 - Mindset - You can never really tell how important a can do attitude is going to be until you have one. A real desire to achieve your goals is a powerful foundation for weight loss success. Think about what you want to achieve, and think about why you......
• Weight Loss Woes and Learnings My current weight loss so far has been 42 lbs. in a bit over three months. Is that good? No, it's not good enough. But I will take it. My weight loss journey thus far has been a difficult one. I have learned a lot about myself and why I......
• Wade Phillips Lost 40 Lbs on Nutrisystem? [caption id="attachment_3712" align="alignright" width="167" caption="Wade Phillips, Dallas Cowboys Head Coach"][/caption]Am I the only person that noticed Al Michaels say that Dallas Cowboys head coach Wade Phillips is "looking svelte" because he was on Nutrisystem and lost 40 lbs. This was during NBC's Sunday night football telecast of the 2010 NFL......
• The Hardgainer's Nutrition Plan Not everyone is lucky enough to have the genetics of someone like IFBB pro Jay Cutler, who piled on an astounding 40 pounds of muscle in his first two years of training. Truth is, many of the rest of us are hardgainers — gym regulars who, although fairly grounded......